5, 3, 1 Protocol Week 2:
Refer to this link (save to your favorites and register) to figure out % of your lifts and get an overview of your 5, 3, 1 program.
Warm up: jump-rope, over and backs, inch worms
Main Lift: Use the percentages below of your max (or add 10lbs from last week)
Bench Press (3 warm-up sets, 3 work sets @ listed % of max)
Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
^When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.
Accessory work: (go light, rest 1-2min between sets) From "Triumvirate" accessory work under 5, 3, 1 programming:
-Dumbbell Bench Press - 5 sets of 15 reps
-Dumbbell Row - 5 sets of 10 reps
OR
Metcon (sub for accessory work): 5 rounds
-15 KB swings - 53lbs
-10 Inverted rows (same thing as ring row but use a barbell under a squat rack to pull chest up to)
Stretch: pec stretch with band
-JD
bench:
ReplyDelete150x3
170x3
190x8
accessory work for d.b. row and d.b. bench with 35lbs
Bench press: 75x3, 85x3, 95x9
ReplyDeleteThen 5 sets each of 5-7 push-ups and 5-6 assisted pull-ups
Bench press 10x205, more reps than last week! Subbed olympic lifting for accessory work.
ReplyDeleteBench Press:
ReplyDelete70 lbs × 5
95 lbs × 5
110 lbs × 3
125 lbs × 3
140 lbs × 3
160 lbs × 8
Snatch and Overhead squats: (2 × 1, 60% max)
85 lbs
Full Snatch: (4 × 2, 80%)
110 lbs
struggled with getting stuck under the snatch.
Need to stay over the bar to get the high pull
going. Back was tired, so need to
keep that in mind.
Snatch grip high pull ( 3 × 3, 90 - 100%)
125 lbs
145 lbs
155 lbs
Deadlift with snatch grip: (2 × 3)
155 lbs
185 lbs
Bench
ReplyDelete245x7
Oly Lifting
Bench
ReplyDelete150x9
Did accessory work with Allie